Little baby Rader was born last week on January 19th! Congrats Max and Jess!! We’re excited to meet the little man here soon 🙂

Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit:
15 Glute Bridges
10 / Side Fire Hydrants
10 / Side X-Band Walks
5 Muscle Cleans
10 Back Squats

Strength/Technique: 18 mins
18:00 to Complete all of the following:

4×2 Squat Cleans 75-80%
*not touch and go*

Back Squats: 2×6 @ 75-80%

Home WOD: 12 Mins
Every 3:00 x 4 Rounds:
5 Power Cleans 165/110 OR 5 / Side Single Arm KB Swings
10 Wallballs (30/20) or 14 Alt. DB Snatch
20 Air Squats
40 DU / 40 Singles
*Aim for 1:00 rest minimum

Metcon: 12 Mins
Every 3:00 x 4 Rounds:
5 Power Cleans 165/110
10 Wallballs (30/20)
20 Air Squats
40 DU / 40 Singles
*Aim for 1:00 rest minimum